5 Essential Yoga Poses for Autumn: Embrace the Season on Your Yoga Mat
As autumn is now well and fully on the way, it brings with it the perfect opportunity to connect with the season's energy and find harmony within. What better way to do that than through the practice of yoga?
In this blog post, we'll explore five essential yoga poses for autumn, allowing you to embrace the spirit of the season while immersing yourself in the comfort of your yoga mat.
The connection between yoga and autumn
Autumn and yoga share a profound connection. Just as autumn represents change and transition, yoga teaches us to embrace change gracefully and let go of what no longer serves us. Both invite us to find balance, grounding, and self-care. Autumn's introspective energy aligns with yoga's focus on inner reflection, gratitude, and cultivating a sense of presence.
There is also the synchronicity of the harvesting season, whereby yoga allows us to harvest the fruits of our practice, whether it's increased physical strength, mental clarity, or a deeper sense of gratitude. As the nights become longer and the weather colder, we also turn our attention to home and the comforts of warmth. Similarly, yoga offers a space for self-reflection and self-discovery.
As we welcome a new season, we can use these connections to enhance our yoga practice and embrace the little changes that this season brings for both nature and our wellbeing.
Ready for some autumnal yoga poses? Grab your mat, breathe in the crisp air, and let's dive into these:
1. Tree Pose (Vrikshasana)
Nothing shows autumn is here more than beautiful trees turning colour and shedding their leaves. Find stability and balance in Tree Pose: feel the grounding energy of this pose connecting you to the earth and the changing rhythms of autumn.
How to do it:
Begin standing tall on your mat with your feet hip-distance apart and arms by your sides.
Shift your weight onto your left foot and lift your right foot off the floor, placing the sole of your right foot against your inner left thigh, calf or ankle.
Bring your hands together in front of your heart in a prayer position or extend them overhead, reaching towards the sky.
Find your balance and focus on a steady point in front of you to help with stability.
Hold the pose for several deep breaths, feeling grounded and stable. Then, gently lower your right foot back to the floor and repeat the pose on the other side, shifting your weight onto your right foot.
*If needed, hold onto a wall or chair for support and balance.
2. Forward Fold (Uttanasana)
As nature begins to turn inward, embrace the introspective energy with Forward Fold. This pose encourages surrender, helping you release what no longer serves you and creating space for new beginnings.
How to do it:
Begin standing tall on your yoga mat with your feet hip-width apart and your arms by your sides.
On an exhale, slowly hinge forward at the hips, allowing your upper body to fold forward. Keep a slight bend in your knees to maintain ease and flexibility in the pose.
Allow your head, neck, and shoulders to relax, and let your arms hang down towards the floor. If possible, reach for your shins, ankles, or the floor with your hands.
Feel the stretch in the back of your legs (hamstrings) and the lengthening of your spine as you surrender into the forward fold. If your hamstrings feel tight, you can bend your knees a little more.
Stay in the pose for several deep breaths, allowing your body to release tension and your mind to find a sense of calm. To come out of the pose, slowly engage your core muscles and roll up to a standing position, stacking one vertebra at a time.
*If you have any back or spine issues, it's important to approach this pose with caution. You can modify it by placing your hands on blocks or resting them on your shins, rather than reaching for the floor.
3. Twisted Chair Pose (Parivrtta Utkatasana)
Autumn is a time of transition and transformation, and Twisted Chair Pose embodies this energy beautifully in the twisting of the torso. This pose helps find balance between strength and surrender as you twist, detoxifying the body and stimulating digestion.
How to do it:
Begin in a standing position with your feet hip-width apart and arms by your sides.
Lower your hips into a squatting position, as if sitting back into an imaginary chair.
Bring your hands together in a prayer position at your heart center.
Twist your torso to the right, placing your left elbow on the outside of your right thigh and reaching your right arm upward.
Hold the pose, maintaining the twist and focusing on your breath. To release, untwist your torso and return to the starting position, then repeat the twist on the other side.
*If you have any knee or back issues, you can lessen the depth of the squat and the intensity of the twist.
4. Supported Bridge Pose (Setu Bandhasana)
Letting go is part of the energy that autumn brings with it, and Supported Bridge Pose offers a gentle way to release tension and open the heart - encouraging introspection and relaxation.
How to do it:
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Slide a yoga bolster or a folded blanket horizontally under your sacrum, the bony area at the base of your spine.
Relax your arms by your sides or choose a comfortable arm position.
Close your eyes, take deep breaths, and allow your body to relax into the support of the prop.
Stay in Supported Bridge Pose for several minutes, then gently remove the prop, lower your hips to the floor, and rest.
5. Legs Up the Wall Pose (Viparita Karani)
In the midst of the busyness of autumn, find restoration and relaxation with Legs Up the Wall Pose. This pose promotes circulation, soothes the nervous system, and rejuvenates the body and mind.
How to do it:
Find a clear wall space and sit sideways with one hip touching the wall.
Slowly lie down onto your back and swing your legs up the wall, so that your heels are resting against the wall and your legs are straight.
Adjust your position so that your sitting bones are as close to the wall as possible. You may need to scoot your hips away from the wall and then slide them back down towards it.
Allow your arms to rest comfortably by your sides or place them in a relaxed position of your choice, such as placing your hands on your belly or extending them out to the sides.
Close your eyes and take slow, deep breaths. Relax your entire body into the pose, letting gravity gently stretch your legs, release tension, and promote relaxation.
*If you experience discomfort in your lower back or hamstrings, you can place a folded blanket or bolster under your hips for added support
As we feel autumn’s presence in the air and in nature, take the time to nourish your body, mind, and soul with these essential yoga poses. Embrace the season's energy on your yoga mat, finding balance, release, and rejuvenation in each pose.
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